#Preblast – Recycling Friendly workout

#Preblast – Recycling Friendly workout

The weekly Speed running workout known as Swift will launch at 0515 from the Vine Restaurant in the Ballantyne AO.  If this workout seems like it is a recycling of a workout from 3 weeks ago, you’re probably right.  Just like last time, there will be cones to mark distances and a pause for instructions to the group before each set.  Therefore, no pre-workout watch programming should be necessary if done with the group!

The Plan:

• 0500 – come early for some extra easy running
• 0515 – head out with the full group of PAX for a warm-up of easy running and dynamic drills.  Head towards Rushmore Dr.
• 0530 – Start the main workout.  Each interval has equal distance jog recovery.
  • 2 x 600m at 1-mile Race Pace + 3 sec (i.e. if your 1-mile target is 6:00, then your 600m target is 2:15.  Run this 600 at 2:18). Don’t make this too fast.
  • 3 x 400 at 1-mile Race Pace
  • 4 x 300 at 1-mile Race Pace – 1 sec (i.e. if your 1-mile target is 6:00, then your 300m target is 1:08.  Run this 300 at 1:07). Feel like you are pushing slightly.
  • 6 x 200 at “F”-pace – your 800m race pace

Note: F-pace is about 4 seconds faster per 200m than your 1-mile/1600m race pace – which is the same as a full 32 seconds (4 seconds x 8 (200m per 1600m)) of pace per mile.  For example, if your Mile Race Goal is 6:00, then your F-pace target is about a 5:28 / mile pace.  Which means that you could run a 800m race in about 2:44.

SYITG,
Bratwurst